Struggling to make it to the gym today? On vacation and don’t have access to a gym? No weights? No problem. Bodyweight workouts have been proven to be very effective when it comes to stimulating muscle growth, and can be tailored to be just as hard as a regular gym workout.
Isometric holds are a fantastic way to build muscle mass. An isometric contraction, occurs when the muscle tenses while not changing length. An example of an isometric exercise is the “Pull Up Hold”.
Top perform a pull up hold:
1. Pull up till your chin moves over the bar
2. Hold for 5 to 8 seconds at the top
3. Move down and hold for another 5 to 8 seconds at the bottom.
4. Hold the entire pose for 30 seconds and repeat again.
Circuits are a great way to maximize your calorie-burning power and increase the metabolic effect. When performing circuits you should start with upper body exercises and work your way down. For example:
Exercise 1. Push-Ups
Exercise 2. Pull Ups
Exercise 3. Burpee
Exercise 4. V-Sits
Exercise 5. Split Drops
Exercise 6. Air Squats
Time under tension (TUT) is a common practice in strength training, TUT refers to how long the muscle is under strain during a set.
For example, if you did a push up and it took you three seconds to push your body up, one second hold and then another three seconds to lower it back to the start position, that’s a total of seven seconds of tension per rep. Therefore in a set of ten, the TUT is 70 seconds.
A compound movement can be defined as: Exercises that involve more than one joint and muscle group at a time, they are used to fully stimulate entire muscle groups. Examples of free weight compound exercises are: Push-Ups, Squats, Pull-Up, Lunges, Dips etc.